If you want to know how to get sliced and diced, you've come to the right source. Learn how Kizzito Ejam turns his muscle gains into shredded beef with no loss of strength or power.

Cutting Regimen

Nutrition

My diet plan for leaning out is pretty much the same with a few adjustments. I cut carbs to about 50 grams a day, starting a week out from a shoot, and zero carbs the last 2 days before a shoot.



Also, because I consume so much water on a daily basis, One week out I cut to drink about a half a liter a day and little to none the last 3 days prior.

I keep my protein intake the same and cut fats to about 25 grams. I also keep my fats before 12 p.m.

  • Calories: About 1625
  • Protein: 300g
  • Carbs: 50g
  • Fats: 25g

Training

My weight training stays the same during my leaning out phase. But my cardio changes. I actually don't do cardio a week before a shoot. The reason is because I do so much already, I tend to hold subcutaneous water. So stopping cardio helps me to flush it all out. However, I switch my cardio to anaerobic aerobic exercises. High rep weight training.

Day 1: AM Weights/Abs
1
Barbell Squat
3 sets, 20-30 reps
2
Stiff-Legged Dumbbell Deadlift
3 sets, 20-30 reps
3
Leg Extensions
3 sets, 20-30 reps
4
Ab Circuit
2 rounds
Hanging Pike
2 sets, 1 mins
Exercise Ball Crunch
2 sets, 1 mins
Oblique Crunches
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins
Seated Barbell Twist
2 sets, 1 mins
Day 1: PM Legs/Abs
1
Leg Press
1 set, 6-8 reps (dropset)
2
Leg Extensions
3 sets, 12-15 reps
3
Seated Leg Curl
3 sets, 12-15 reps
4
Standing Calf Raises
3 sets, 12-15 reps
5
Dumbbell Lunges
1 set, to failure (up and down basketball court)
6
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Pull-In
3 sets, 1 mins
Ab Crunch Machine
3 sets, 1 mins
Plate Twist
3 sets, 1 mins
Jackknife Sit-Up
3 sets, 1 mins
Day 2: AM Weights/Abs
1
Cable Rope Overhead Triceps Extension
2 sets, 20-30 reps
2
EZ-Bar Curl
2 sets, 20-30 reps
3
Close-Grip Barbell Bench Press
2 sets, 20-30 reps
4
Cable Hammer Curls - Rope Attachment
2 sets, 20-30 reps
5
Bench Dips
2 sets, 20-30 reps
6
Overhead Cable Curl
2 sets, 20 reps (or failure)
Day 2: PM Arms/Abs
1
Barbell Curl
4 sets, 6-8 reps
2
Lying Triceps Press
4 sets, 6-8 reps
3
Incline Dumbbell Curl
3 sets, 8-10 reps
4
Reverse Grip Triceps Pushdown
3 sets, 12-15 reps
5
Machine Preacher Curls
3 sets, 12-15 reps
6
Tricep Dumbbell Kickback
3 sets, 12-15 reps
7
Ab Circuit
2 rounds
Decline Crunch
2 sets, 1 mins
Flat Bench Lying Leg Raise
2 sets, 1 mins
Hanging Pike
2 sets, 1 mins
Air Bike
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins
Day 3: AM Weights/Abs
1
Incline Dumbbell Press
2 sets, 20-30 reps
2
Dumbbell Bench Press
2 sets, 20-30 reps
3
Pushups
One-handed.
2 sets, to failure
4
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Crunch
3 sets, 1 mins
Oblique Crunches
3 sets, 1 mins
Cable Crunch
3 sets, 1 mins
Seated Barbell Twist
3 sets, 1 mins
Day 3: PM Chest/Abs
1
Decline Barbell Bench Press
3 sets, 10, 8, 6 reps
2
Neck Press
3 sets, 10, 8, 6 reps
3
Reverse Triceps Bench Press
2 sets, 15 reps
4
Machine Bench Press
2 sets, 8 reps
5
Cable Crossover
2 sets, 12-15 reps
6
Butterfly
2 sets, 12-15 reps
7
Bench Dips
1 set, to failure
8
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Pull-In
3 sets, 1 mins
Ab Crunch Machine
3 sets, 1 mins
Plate Twist
3 sets, 1 mins
Jackknife Sit-Up
3 sets, 1 mins
Day 4: AM Weights/Abs
1
Dumbbell Shoulder Press
3 sets, 20-30 reps
2
Side Lateral Raise
3 sets, 20-30 reps
3
Standing Low-Pulley Deltoid Raise
3 sets, 20-30 reps
4
Handstand Push-Ups
1 set, to failure
5
Ab Circuit
2 rounds
Hanging Leg Raise
2 sets, 1 mins
Exercise Ball Crunch
2 sets, 1 mins
Oblique Crunches
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins
Seated Barbell Twist
2 sets, 1 mins
Day 4: PM Shoulders/Traps/Abs
1
Seated Barbell Military Press
3 sets, 6-8 reps
2
Standing Barbell Press Behind Neck
3 sets, 8-10 reps
3
Arnold Dumbbell Press
2 sets, 12-15 reps
4
Side Lateral Raise
2 sets, 12-15 reps
5
Front Dumbbell Raise
2 sets, 12-15 reps
6
Standing Low-Pulley Deltoid Raise
1 set, 4-6 reps (per arm)
7
Dumbbell Lying One-Arm Rear Lateral Raise
3 sets, 8-10 reps
8
Superset
Barbell Shrug
2 sets, 15-20 reps
Barbell Shrug Behind The Back
2 sets, 15-20 reps
9
Ab Circuit
5 rounds
Decline Crunch
5 sets, 1 mins
Gorilla Chin/Crunch
5 sets, 1 mins
Flat Bench Lying Leg Raise
5 sets, 1 mins
Day 5: AM Weights/Abs
1
Pullups
2 sets, to failure
2
Wide-Grip Rear Pull-Up
2 sets, 20-30 reps
3
One-Arm Dumbbell Row
2 sets, 20-30 reps
4
Upright Cable Row
2 sets, 20-30 reps
5
Ab Circuit
3 rounds
Decline Crunch
3 sets, 1 mins
Flat Bench Lying Leg Raise
3 sets, 1 mins
Hanging Pike
3 sets, 1 mins
Air Bike
3 sets, 1 mins
Cable Crunch
3 sets, 1 mins
Day 5: PM Back/Abs
1
Pullups
2 sets, 20 reps (warm-up)
2
Wide-Grip Lat Pulldown
3 sets, 6-8 reps
3
Close-Grip Front Lat Pulldown
3 sets, 8-10 reps
4
Wide-Grip Pulldown Behind The Neck
3 sets, 8-10 reps
5
Seated Cable Rows
3 sets, 6-8 reps
6
Bent Over Barbell Row
3 sets, 6-8 reps
7
Straight-Arm Pulldown
2 sets, 12-15 reps
8
Ab Circuit
3 rounds
Decline Crunch
3 sets, 1 mins
Gorilla Chin/Crunch
3 sets, 1 mins
Flat Bench Lying Leg Raise
3 sets, 1 mins
Air Bike
3 sets, 1 mins
Russian Twist
3 sets, 1 mins
Day 6: PM Legs/Abs
1
Leg Press
3 sets, 6-8 reps (1 drop set of 6-8 reps)
2
Leg Extensions
3 sets, 12-15 reps
3
Seated Leg Curl
3 sets, 12-15 reps
4
Standing Calf Raises
3 sets, 12-15 reps
5
Dumbbell Lunges
1 set, to failure (up and down basketball court)
6
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Pull-In
3 sets, 1 mins
Ab Crunch Machine
3 sets, 1 mins
Plate Twist
3 sets, 1 mins
Jackknife Sit-Up
3 sets, 1 mins
Day 7: PM Arms/Abs
1
Barbell Curl
4 sets, 6-8 reps
2
Lying Triceps Press
4 sets, 6-8 reps
3
Incline Dumbbell Curl
3 sets, 8-10 reps
4
Reverse Grip Triceps Pushdown
3 sets, 12-15 reps
5
Machine Preacher Curls
3 sets, 12-15 reps
6
Tricep Dumbbell Kickback
3 sets, 12-15 reps
7
Ab Circuit
2 rounds
Decline Crunch
2 sets, 1 mins
Flat Bench Lying Leg Raise
2 sets, 1 mins
Hanging Pike
2 sets, 1 mins
Air Bike
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins

Supplements

My supplements for Leaning are as follows: BCAA's, Whey protein, Glutamine, L-carnitine, CLA, Flax seed oil

These supplement are already a staple in my daily regimen. But I do make some minor adjustment. For example. Prior to my morning workout session I increase my BCAA's to 10 grams. And 5 grams a post.

Pre AM session. 10 grams BCAA's, CLA, 30 grams of Whey protein Post AM session. 5 grams BCAA's, Whey protein 50 grams, 5-10 grams of Glutamine, Flax seed oil

Later in the Day I take L-carnitine to help metabolize fat for energy.



Kizzoto Ejam Fitness 360

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Kizzito Ejam

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